CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
5 Rounds
16/14 Cal Row
12 OAA DB Clean and Jerks
8 T2B
-into-
5 Rounds
16/14 Cal Row
12 OAA DB Snatches
8 T2B
02162021
CrossFit Wig Wag – Weightlifting
Weightlifting
Empty Barbell Complex
5xDip and Shrug
5xDip Shrug and High Elbow
3xHigh Hang Muscle Clean
2xTall Cleans
Build To a Heavy 3 Position Halting Clean Complex
1”+Low Hang+Hang
**Same concept as the Snatch complex on Monday.**
DeLoad your bar to 70% of Heaviest Complex and complete 10 complexes at that weight
Muscle Clean
5×3@70%
For this next part we are going to build to a 3 rep and work on our speed through the middle. We are going to Dead Lift the bar up and Lower down to the Hang Position. Once at the Hang Position we are just going to stand as fast as we can, we will do this for 3 reps.
We are just working on speed through the middle on this and working on making contact with that ”launch pad.”
Bench Press
5×5@60%
Core
Heavy’ish (because we dont really have that heavy of DB’s or KB’s) Suit Case Carry
**5 sets each arm down and back**
CrossFit Wig Wag 